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Most people who walk into TandEm want to change how their body looks. Less fat, more muscle, clothes that sit differently. That is a fair goal, and training is a big part of it. But the gym is one hour of your day. What you eat in the other twenty-three does a lot of the work.
This is not a diet plan. It is the short list of basics we come back to with members in Balcatta again and again, because they work and because people can keep doing them.
Body composition is the ratio of muscle to fat on your frame. Two people can weigh exactly the same and look completely different. That is why we would rather you notice how you feel, how you move and how your clothes fit than stare at the bathroom scale.
Changing it usually comes down to two things working together: training that asks your muscles to do real work, and eating that gives your body what it needs to recover. One without the other is slow going.
If you change one thing, make it this. Protein helps your muscles recover after training, and it keeps you fuller for longer, which makes the rest of your eating easier.
A simple way to do it: include a palm-sized serve of protein at every meal. Eggs, Greek yoghurt, chicken, fish, red meat, tofu, lentils. Most beginners we meet eat less of it than they think, especially at breakfast.
Vegetables are not exciting advice. They are still the best value on the plate: plenty of volume, fibre and nutrients for very little energy. Aim for half your plate at lunch and dinner.
You do not need to cut out food groups or live on salad. A useful rule is to eat food that looks roughly like it did when it came out of the ground or off the animal, most of the time. Meat, fish, eggs, vegetables, fruit, nuts, potatoes, rice.
Packaged food is fine in moderation. It just makes it very easy to eat a lot without noticing. If you want to see what whole-food eating looks like in practice, The Wooden Spoon Café shares our premises in Balcatta and cooks this way every day, with paleo and gluten-free options.
The quickest way to stall is to slash food hard and train hard at the same time. You feel flat, your sessions suffer, and most people give up within a few weeks. A small change you can hold for six months beats a dramatic one you hold for six days.
If you are hungry all the time, tired in every session and craving everything in sight, that is usually a sign you have cut too far. It is not a sign you lack willpower.
Perth summers are long and hot, and training through them means you need more fluid than you think. Keep a bottle with you through the day, not just in class.
Alcohol is worth an honest look. Nobody is telling you to give it up. But a few drinks most nights adds up quickly, and it tends to bring the late-night snacks along with it.
Food shapes the result, but training gives your body a reason to change. We recommend a minimum of three sessions a week. Train less than that and your body never really adapts: you stay sore, progress stalls, and it gets hard to stay motivated. Three or more sessions, paired with the basics above, is where most people start to see a real difference.
Our classes run at 5am and 6am on weekdays, 9:30am Monday, Wednesday and Friday, 5pm Monday to Friday, 6pm Monday to Wednesday, and 7:30am on Saturday. Most people in Balcatta and the surrounding northern suburbs can find three that fit. Every workout scales to your current fitness level, so you are never doing more than you are ready for.
The people who change their body composition are rarely the ones with the perfect plan. They are the ones who eat reasonably well most days, turn up three or more times a week, and keep doing it for months.
Results take time, so be patient with yourself. If you are unsure where to start, ask your coach. If you have specific dietary or medical needs, your GP or an Accredited Practising Dietitian is the right person to talk to.
Every new member at TandEm starts with Fundamentals: three one-hour sessions with a coach, booked around your schedule, before you join a class. It is how you learn the movements properly and work out what you want from training. If you are not sure yet whether CrossFit is for you, come in and talk to us first.
TandEm is at 2/76 Erindale Rd, Balcatta, and we welcome members from right across the northern suburbs, including Scarborough, North Beach, Marmion, Stirling, Innaloo and Osborne Park.
Book your free fitness consultation at TandEm CrossFit, 2/76 Erindale Rd, Balcatta. You can also call us on 0402 324 368 or email info@tandemcrossfit.com.au.
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